OHP
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You are currently reading a thread in /fit/ - Fitness
FUCK YEAH FIT I FINALLY MADE IT, TODAY I PUSHED LMAO1PLATE OHP, THE WHOLE 5 SETS AND 5 REPS, FUCK, FEELS GOOD MAN!
Also what is your OHP max?
enjoy ruining your lower back
95lb 3x5
Life is suffering
>>35408513
I remember when I hit 185 for 1 it was a great feeling. Back when my body weight was 180
>>35408528
goblin gtfo
Nice progress OP, I did 3x5 of 170lbs. I wanted 5x5 but I was fried. I never maxed OHP out but I got 190lbs for a triple once.
>tfw never did less than 1pl8 from day 1
>tfw handstand pushups done me good before my gym days started
>>35408513
115 for full 3x5.
My shoulder neck area hurt in the middle of my workout, but I was stupid and kept going, then did rows and deadlifts
That's awesome OP! I broke my own personal OHP record today too.
routines brahs? or how you went about it
Nice LOA hat
>mfw gym is packed with new years resolutioners
>gotta clean my 135 to ohp
I'm fucking proud of you, OP. You're gonna fucking make it.
Never give up.
>>35408513
Did OHP today too.
45lbx12
135x12
185x6
185x6
135x10
i cant get past 37.5kg on ohp :(
>tfw OHP stuck at 95 for the last eternity
How to progress on OHP? Already doing lateral raises, face pulls and dumbbell OHP.
>>35408513
95lb @ 5x5. It's shit but I started with 40lbs.
Last time I hit 120x6. One plate is in range
>>35408791
I'm on that right now SL 5x5 only been going like 4 weeks tho, but last time it was harrrddd
>>35408791
I'm stuck on 35kg, still over half my bodyweight so I'm not unhappy about it
It's just spoopy because I can squat 1.5pl8 8(
>>35408841
it's over half mine too; i weigh 63kg, so i guess its not that bad. but i dunno how to progress without fractional plates cause i can't do more than 1 set of 5 w/ 40kg.
my squat is at 87.5kg atm
>>35408542
litterally the same as me
>>35408513
OP HERE
For everyone getting stuck at certain weight, try this
First do 5x5 normally as you would
Then, when you stall 2-3 times, drop weight by 10-15%
NOW INCREASE YOUR FUCKING SETS AND REPS, Instead of making 5x5 now do 5x7
Keep working like that until you stall again, then switch back to 5x5
Try that as much as you can and you will break those fucking stalls, I tried it myself and I got past my 55kg stall and now I did lmao1plate
Hope that helps
>>35408513
I did 2x5 85lbs yesterday and I couldn't do a single rep on the third set so I had to drop it to 75lbs.
Fuck me.
>>35409006
Thought I had it bad stuck at 85lb 3x8
>>35409006
>>35409061
>Thought I had it bad stuck at 85lb 3x8
See like 3 posts up
Where do you even do OHP if not in the squat rack
>>35409115
Power rack
why is everyone such a pussy when it comes to OHP? Maybe I'm reading these posts wrong? I could OHP lmao1plate for 5 reps within the first 2 months of training at 135 lbs...
>>35409129
Can a squat rack and power rack be combined into one thing? My gym only has 2 "racks"
I see people doing OHP in them sometimes
I made it to 115 lbs but I do seated OHP
Does it really matter?
>>35409134
More likely you're push pressing.
>>35409115
>seated,squat rack or clean it and get into front squat position and switch grip
>>35409149
no. strict OHP. no legs involved. i'm not a dumb cunt.
155 lbs
I've only seen one or two people doing more at my gym (other than lmao push press)
>>35409164
You were most likely doing a bent back press.
>>35409115
Just find a bar and clean it
>>35409134
>Push press
>Midget
>Lying
Pick one
>>35409174
no... had a former strength coach teach me proper form on core lifts.. i already had a strong core going into the gym through bodyweight and core training
>>35409182
5'8.
it's ok you're weak bro, some of us are born with better genetics :^)
>>35409143
>>35409006
Dude, don't feel bad. Progression on OHP tends to be slow for a lot of people, or so I've read. I was stuck at 75 for the longest time, but just kept training. Wednesday I'll be going for 90 5x5.
I have to OHP at one of the benches. Too tall to use the squat rack.
>>35409186
So how long had you been doing bodyweight training and how good were you at it?
>>35409134
get a load of this retard in the smith machine/not actually doing an OHP.
>>35409197
5'8
Better genetics...
Thanks for the core workout, I could feel that laugh deep in my abs.
>>35409206
bodyweight training about 1.5 years
can't do a dragon flag senpai but i could do 1 handed pull ups and 100+ push ups
>>35409210
no
>>35409230
shame i still have a better core than you.. skinny lanklet enjoy your nogains
>>35409197
>Thinking 5'8 is not manlet status
Fucking lol at your life. Shorter rom is less impressive.
Tips for OHP and also hand placement? I am a skeleton and my max OHP is 100lb for 5 reps over 3 sets but I went on hiatus and am now back down to 85lb for 5 reps
>>35408513
Congrats. My OHP max is 60lbs after almost 3 months of progress. When I started it was with 25lb bar. I am hoping to get to 1pl8 in a year or so.
>>35409230
>5'8
Literally the average American has better genetics than you and that's sad.
>>35409240
>better core
>can't do dragon flags
I've got bad news for you buddy.
>>35409240
Yeah. Ok.
That's like starting calisthenics, wondering why no-one else had a strict handstand pushup within a month of starting and neglecting to mention you had two years of lifting and a 225lb OHP before you took it up.
>>35409241
5'8, 5'9, 6'2
who cares?
i still lift more than you and am gifted with decent facial genetics. i've been called short less than a handful of times in real life. /fit/ is the only board where i'm a meme
>>35408796
get a bro to help spot you, its kinda homo i rubbed dicks with him, but really focus on a slow negative helped me crack out of 95 and shoot up to 135 in a month.
OHP is such a weird progression, you will make it.
ALSO MAKE SURE YOU POWERCLEAN YOUR FUCKING OHP I can't stand seeing you 65lb ohp'ers in my power rack.
>>35408513
111lbs 6 reps in the first and 5 on the other 2, and t b h I kinda cheat on the last set by some leg push... trying to improve.
BTW its uneven because its done with 2 20kg plates and the bar.
>>35409243
don't grip too wide unless you want injuries and a very difficult rom.
>>35409266
I'm retarded, meant 2 15kg pl8s. Its late and I gotta sleep.
>>35409255
if you can actually hold these longer than a minute i salute you.. then again you could be lying over the internet
>>35409243
grip so that the tip of your thumbs can touch your shoulder
>>35409278
I thought dragon flags were the ab workout
I stalled or a bit on 90 lbs but you just have to keep at it. Once you plateau, decrease to 90% and keep going. That's how I did it. Plus I started getting more protein in my diet.
>>35408513
firsalty congratz! my best is 50kg for 5x2 but my form was shit asf. atm im doing 45x5 for 5 sets with good form
>>35409401
>stalled on 90lbs
> trying to give others advice
3 years and only up to 195 3x5. Still can't get up 225 for even one. Trying to get there though, it's my most lagged lift.
>>35409561
I mean coming from an autistic loset who never lifted in his life I'm pretty damn proud no matter the weight. When I started I barely could do the bar.
Progress is progress is progress. Doesn't matter where you are, as long as you keep going up!
>>35408513
how the fuck do people do 5x5 ohp
i get so burnt out after my 3rd set
>>35408791
>>35408841
>>35408865
I wieght 65 and my OHP is 43kg.
Try do add some lateral raises and lower the weight but do more reps
Instead of going 3x5 go for 3x8-12
I was stalling on 35kg before I tried that
>OHP
>not squat and deadlift
lol enjoy your nogains
>>35409835
>he fell for the train legs meme
fatty
>>35409143
>sitting when you piss
>standing when you OHP
Pick only one you faggot
120kg OHP
Pressed 78kg "Inch Dumbbemm" yesterday, first time ever trying thick/heavy dumbbells so I was quite pleased
>>35409278
human flag != dragon flag you homo
Good job bro, you will be hitting the 2/3/4/5 split in no time.
>>35408875
last time I did 42kg for 2 series of 5, on the third I only managed to do three reps
brehs
For all the stallers. It depends on where you stall.
The first part of the ohp is mostly shoulder and upper chest (slight lean,DONT OVERDO IT).
The second part is mostly tricep.
Ofc there are more muscles involved.
What helped me was to include behind the neck presses, dips, tricep extensions and incline bench press (close gripped, esp. this helped me so much).
Go for high volume like 5x8 and you will progress. During the ohp, focus on "actively" use the muscles, not just pushing it up.
Gl brehs
>>35411128
Thanks!
>>35409781
by not being a pussy
>>35409835
>not doing all of them
pleb
45kg x 5-10 depending on the day
I don't know why my OHP varies so much but sometimes it feels easy as fuck. Yes I clench butt touch chest and keep the elbows in front, it just seems hard as fuck some days.
>>35408513
62kg bw, I stalled at 40kg ohp doing a 3x5 version of stronglifts
>>35408755
th-thanks
>>35411789
>a 3x5 version of stronglifts
So stronglifts after your first deload.
>>35409835
>not doing a glorious day of both deadlifts and OHP
Feel it all over baby
I can get 155 for sets of 3, usually stay at 135 for my working sets of 8 though.
>>35411956
>workout B: Squats, OHP, Deads
my favorite by far, I dont like to bench and pendlay that much
265 but I'm fat. Never even done ohp before 5 months ago. Now I love it. No legs used very strict form aside from a little back bending
>>35408542
Keep at it! I was stuck at 45kg/100lb for months but then when I broke through it shot up by about 7.5kg
Try doing as many reps as possible on the last set. Or doing 3x8 instead of 3x5
>>35409143
>guise I do lmao2plate bench but I dont even go halfway, does it really matter?
>pushed 205lbs for a triple last week
>couldn't get it up for a single yesterday
>>35408890
lol ur weak as shit
>>35412134
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>>35411987
>over 2pl8
>in 5 months
Yeah, no one believes you, fatass.
>>35410751
>120 kg OHP
I demand a video of that
105 3 x 5
i'll get 1pl8 soon
>>35412211
go for it faget
>nice double dubs
>>35412182
Im over 400lbs bro I got 400lb bench in like 8 months. I'm a fat gorilla
>>35408513
2plate lmao x 1
my favorite lift
too bad I injured my elbow recently
I just hit 115 lbs yesterday. I can already tell I'm going to hit failure at some point soon though. I'm also doing SL, hope to be there soon!
>>35408513
>tfw can't OHP or power clean anymore due to fear of aggravating past rotator cuff injury
Feels bad man
> 3pl8s
Get you a place at the table
>>35408750
>not cleaning your ohp every time to establish dominance
doing it wrong.
My untested 1RM (the one I base my percentages for working sets off of) is 180 lbs.
My actually-did-that 1RM is 170lbs.
>>35408528
Shoo shoo little man
>>35408513
Hit 150 for 5 reps recently
OHP is definitely the hardest lift to progress. Mad respect for anyone in the gym who can strict press 1pl8+
>>35409115
Just clean the bar, like anon
>>35409181
Said
Great vid from Justin on common OHP mistakes and form fixes for anyone interested https://www.google.com/url?sa=t&source=web&rct=j&url=http://m.youtube.com/watch%3Fv%3DsqKhLR1zRaU&q=70%27s%20big%20ohp&ved=0ahUKEwi39omV2YHKAhUH5mMKHedoAL4QtwIIIzAC&usg=AFQjCNF_T4deGcDoHTUFZ1Udcd0adgvLFA&sig2=y-N8IHJORY-DDEheMJvJIw
225x4, 250x1 @ 225 bw, 6'3"
https://youtu.be/XpUK3SBiaZg
How do you guys manage to progress on the ohp? I progress through adding exercise heaviness. For example: I want to press 1pl8 and I still can't do it, but I can push press 1pl8, so I work on the push press for some weeks, then switch to overhead press with one pl8. I do that for the deadlift (high hack pull > low block pull > deadlift) and the bench (board press > bench press). I have to add accessories so I can address the bottom part of the movement separately.
>>35412928
Fucking phone link wall of text faggotry, sorry guys
>>35411128
>...3/4/5
>even in the same realm of strength as 2pl8 ohp
Yeah,
Nah
>>35413047
You mean 2pl8 The Press is harder or easier than 3/4/5?
>>35412203
https://m.youtube.com/watch?v=WaZ62MmYv_U
I can do it abit faster now days
https://m.youtube.com/watch?v=nwxRYoBENQo
78kg jerk with "Inch" dumbbell
>>35408890
Literally impossible to build muscle doing 7 reps
>>35413081
Yes. I only press 220 and I'm 3+/4.5/6+
That said, my wingspan is 6'8"
Did 155x3 the other day :)
>currently doing 26,5kg 5x5
>moved up from 24kg
I'm really weak though so I'm kinda happy with this progress
64kg skelly here
40kg 1rm
>>35413227
London?
I'm 173cm and 63 kg, still scrawny, but my press is twice 26kg
Is it OHP if i'm sitting?
I started stronglifts last week, please no bully.
>>35412771
>wasting energy on something unnecesary
lel pleb
>>35413157
>muscle
>5-7 rep range
pick one faget
>>35413115
mirin
>>35413337
Nah, it's alot easier with back support. Seatee it's called seated press
>>35408513
143lbx12 https://www.youtube.com/watch?v=Oa-7o9fp4EQ
>>35413337
no. gotta stand brah
>>35413321
nah lad the hague
you mean your press is 26kg x 2 or 52kg?
>>35408890
Don't listen to this guy. You will NOT make gains if you do 7 reps. 1-5 reps is for strength. and 8-12 is for hypertrophy. Anymore than 12 and it's just cardio. 6 and 7 reps is referred to as the "No Gains Range", i.e. you will not make progress if you train in this rep range.
>>35412933
It didn't make sense to me until I started training in a strongman gym. I could never get over 200lbs. I think many people stall out on OHP due to the volume needed on barbell press being greater than the elbows and rotator cuffs can handle (even when you flex your traps to impinge your shoulder less). You can train at high volumes doing shit like skull crushers and lateral raises without wrecking your shit trying to slow the eccentric of a heavy press.
>>35413422
shut up, it works, dont fall for the "no gains" meme picture
>>35413398
52kg for 5x5
Eating more and handstand pushups are the key.
>>35413359
>>35413367
Is it still good?
>>35413501
no, if you gonna do it, get the real deal
>>35413115
Mirin hard, what bw? Do you PP or jerk? If so what #s are you hitting on those?
I've done 114kg Ohp at 99
https://youtu.be/VoWq0h-bw20
>>35413527
BW: 125+-2kg
My barbell push press/jerk sucks, because I really have not done any. I´ve done 130kg PP and failed lockout at 140kg
I think I could jerk 85-90kg dumbbell If I could find a gym with that big dumbbells.
>>35413527
I´m 195cm, so that¨s why I look skinny at 125kg
>>35408528
HE'S GONNA PUT HIS L5 ON SMASH
>>35413115
pissening grind family
>>35408542
My last PR was 95lbs for 3 reps, only one set
>>35408890
basically greyskull lp
>>35413422
Trust this guy. I used to do 3x6 because i thought ss 3x5 was too little. I made absolutely 0 gains. now im on a brosplit and look shredded
>>35408791
eat more, try switching to dumbbells for a while, I personally prefer OHP with dumbbels over a barbell
Max a few months ago was 165, I think I could hit 185 now.
I corrected my shit form and suddenly OHP was not only much easier but I could also feel the muscles being used
>>35414905
not really, I also watched this technique at the PL thread
>>35408513
Well done, but perhaps it's time for some 'vocabulary gains'.
The exercise you are referring to is The Press, just trying to save you more embarrassment in the future.
>>35415618
Wow thank you, you're right
Nah Just kidding, shut the fuck up
>>35412130
>could barley pull 315 last week.
>destroyed 365 a few hours ago.
>>35413115
Fuark.
>>35411178
we have much in common
>>35411976
pendlay is life you fucker
>>35408542
buy some micro plates, they both total to 2.5lb.
>>35418457
Kek
